Hello all,
There are many proclamations towards weight loss and a desired solution - however, the real weight loss approach cannot be acheived through tablets, miracle diets, or single exercises. Weight loss is not an instant outcome, just as weight gain isnt an instant outcome. It does take time, and effort; though is not as difficult as it may be perceived.
The equation to experience weight loss is actually quite simple:
Cardiovascular Training + Weight Resistance Training + Nutrition = Controlled, healthy and real weight loss.
Prior to discussing each element of this equation, so that youre able to understand why each variable is essential to weight loss ... it is important to provide you with a basic understanding of the energy relationship amongst humans, the substances we ingest, and the activities that we perform.
A simplistic view of our biological system, and the ability to gain or lose weight, is often expressed as an energy in -vs- energy out ratio. Energy is measured in kilojoules (kJs), and we as humans use energy in all activites we perform, inclusive of rest periods (as our body requires this to remain operational). To replenish this energy, we consume food and beverages. All substances we consume have energy value!. Everything we eat and drink can be measured in kilojoules, and it is this relationship of kilojoules used versus kilojoules consumed (kJ in -vs- kJ out) that dictates our ability to lose or gain weight. - (This does not factor in the quality of mass we gain or lose).
Implications of Cardiovascular Training
Cardiovascular training is the most common method of training utilised by individuals wishing to lose weight. Often people feel that if theyre physically running, or engaging themselves in such cardiovascular activities; that theyre using enough kilojoules to acheive weight loss. Infact, most overweight individuals identify the term physical activity with cardiovascular training - though there is far more to physical activity than this alone.
Cardiovascular training does work. It is very useful in assisting a person to lose weight. However, this type of training does have its limitations and should have other variables to co-ordinate with for maximal results.
These limitations relate to weight loss because youre only utilising additional kilojoules whilst performing the cardiovascular exercises. This means if you are running for 30 minutes, you will only be burning extra kilojoules for this 30 minute period. This may reduce your kilojoule levels by 1300kJs (example), however, one extra snack or meal could possibly counter-act your hard work from earlier on.
Certainly, you should be actively participating in cardiovascular exercise, however to ensure that you lose weight (rather than simply maintain weight), you will need to utilise other functions of physical activity.
As a result, it is highly recommended to participate in weight resistance training!
Implications of Weight Resistance Training
Weight resistance training often receives a hesistant and apprehensive response from overweight people. Regular concerns such as resistance training will make me bulky , or , muscle weighs more than fat are produced by the overweight individual - however - this is simply a misunderstanding of weight training and the outcomes it can provide.
Weight resistance training is the single most beneficial activity that an overweight (or underweight) person should partake in. It has a breadth of physiological benefits that need to be acknowledged, however the largest of all is that it assists you in utilising kilojoules during rest periods. This means that it will enable your body to continue to reduce your kilojoule levels / utilise energy between exercise!
The purpose of weight resistance training, in this instance, is to improve your body composition by increasing your lean muscle mass. This does not mean increasing muscle s.i.z.e (hypertrophy) - which is a common misunderstanding - what it does mean is that you will be burning more kilojoules at rest, through improving the amount of muscle in your body. The reason this is ideal, is because of the metabolic activity that muscle demands, relative to lipids/fat.
Muscle is a highly active substance in our bodies, and therefore requires a heightened metabolic process in order to sustain its activity - whereas fat / lipids on the other hand, are highly inactive, and therefore require less metabolic activity to maintain storage. As a result, your resting metabolic rate will improve with weight resistance training and increased muscle mass, resulting in you being able to burn more kilojoules in the process.
With cardiovascular training utilising kilojoules during exercise, and weight resistance training utilising kilojoules between exercise - there is only one final consideration that will make or break your weight loss goals - nutrition!.
Implications of Nutrition
One of the most misunderstood, and feared components of weight loss, is the nutritional aspect. Many overweight individuals falsley believe that they must alter their diet towards foods and beverages that lack taste, texture and interest. This is simply not the case.
It is certainly a high recommendation to stay away from fast food or take away foods, because these not only contain high levels of saturated fat (amongst other undesirable substances), but theyre also high in energy value; which is what youre trying to minimise. The main concern, however, is the amount you eat ... remembering the basic foundation of weight loss, is using more kilojoules than you consume!
Your diet should consist of the following macronutrient levels (approximations):-
- 55% - CHO - Carbohydrates
- 20% - AA - Protein
- 25% - Fat - Lipids
Therefore, you should be aiming to ensure that your meals through-out the day, total to a consumption rate of the above ratio. Complex carbohydrates are ideal, where you are able to see that carbohydrates should be your main source of energy intake. Carbohydrates are the most abundant and efficient source of energy utilised by our bodys; while also containing the lowest kilojoule value.
Beyond this, the other main concern is your fat consumption both in the amount you consume, and the type of fatty acids you consume. Saturated and trans fats should be avoided, as they will increase your chance of cardiovascular disease; where most of your attention should be towards consuming polyunsaturated fatty acids -and- monounsaturated fatty acids. Monounsaturated fats assist in reducing the risk of cardiovascular disease, while Polyunsaturated fats have essential omega fatty acids that are highly beneficial to individuals.
In addition to these fundamental peices of information, it is also advisable to eat 5-6 smaller meals through-out your day, rather than 3 large meals with snacks. Many people believe the myth that starvation will ultimately acheive weight loss, though in the short-term this will not occur, and in the long-term you will become quite ill; and pathology will result.
Ultimately, you will need to determine (on average) how many kilojoules you currently use, and begin tracking what you consume, with what youre using. Seeking assistance from your general practitioner, personal trainer or qualified nutritionist is advisable, as more accurate readings will be achieved.
REMEMBER:-
Cardiovascular Training + Weight Resistance Training + Nutrition = Weight loss
I wish you all the best in health, and happiness!
There are many proclamations towards weight loss and a desired solution - however, the real weight loss approach cannot be acheived through tablets, miracle diets, or single exercises. Weight loss is not an instant outcome, just as weight gain isnt an instant outcome. It does take time, and effort; though is not as difficult as it may be perceived.
The equation to experience weight loss is actually quite simple:
Cardiovascular Training + Weight Resistance Training + Nutrition = Controlled, healthy and real weight loss.
Prior to discussing each element of this equation, so that youre able to understand why each variable is essential to weight loss ... it is important to provide you with a basic understanding of the energy relationship amongst humans, the substances we ingest, and the activities that we perform.
A simplistic view of our biological system, and the ability to gain or lose weight, is often expressed as an energy in -vs- energy out ratio. Energy is measured in kilojoules (kJs), and we as humans use energy in all activites we perform, inclusive of rest periods (as our body requires this to remain operational). To replenish this energy, we consume food and beverages. All substances we consume have energy value!. Everything we eat and drink can be measured in kilojoules, and it is this relationship of kilojoules used versus kilojoules consumed (kJ in -vs- kJ out) that dictates our ability to lose or gain weight. - (This does not factor in the quality of mass we gain or lose).
Implications of Cardiovascular Training
Cardiovascular training is the most common method of training utilised by individuals wishing to lose weight. Often people feel that if theyre physically running, or engaging themselves in such cardiovascular activities; that theyre using enough kilojoules to acheive weight loss. Infact, most overweight individuals identify the term physical activity with cardiovascular training - though there is far more to physical activity than this alone.
Cardiovascular training does work. It is very useful in assisting a person to lose weight. However, this type of training does have its limitations and should have other variables to co-ordinate with for maximal results.
These limitations relate to weight loss because youre only utilising additional kilojoules whilst performing the cardiovascular exercises. This means if you are running for 30 minutes, you will only be burning extra kilojoules for this 30 minute period. This may reduce your kilojoule levels by 1300kJs (example), however, one extra snack or meal could possibly counter-act your hard work from earlier on.
Certainly, you should be actively participating in cardiovascular exercise, however to ensure that you lose weight (rather than simply maintain weight), you will need to utilise other functions of physical activity.
As a result, it is highly recommended to participate in weight resistance training!
Implications of Weight Resistance Training
Weight resistance training often receives a hesistant and apprehensive response from overweight people. Regular concerns such as resistance training will make me bulky , or , muscle weighs more than fat are produced by the overweight individual - however - this is simply a misunderstanding of weight training and the outcomes it can provide.
Weight resistance training is the single most beneficial activity that an overweight (or underweight) person should partake in. It has a breadth of physiological benefits that need to be acknowledged, however the largest of all is that it assists you in utilising kilojoules during rest periods. This means that it will enable your body to continue to reduce your kilojoule levels / utilise energy between exercise!
The purpose of weight resistance training, in this instance, is to improve your body composition by increasing your lean muscle mass. This does not mean increasing muscle s.i.z.e (hypertrophy) - which is a common misunderstanding - what it does mean is that you will be burning more kilojoules at rest, through improving the amount of muscle in your body. The reason this is ideal, is because of the metabolic activity that muscle demands, relative to lipids/fat.
Muscle is a highly active substance in our bodies, and therefore requires a heightened metabolic process in order to sustain its activity - whereas fat / lipids on the other hand, are highly inactive, and therefore require less metabolic activity to maintain storage. As a result, your resting metabolic rate will improve with weight resistance training and increased muscle mass, resulting in you being able to burn more kilojoules in the process.
With cardiovascular training utilising kilojoules during exercise, and weight resistance training utilising kilojoules between exercise - there is only one final consideration that will make or break your weight loss goals - nutrition!.
Implications of Nutrition
One of the most misunderstood, and feared components of weight loss, is the nutritional aspect. Many overweight individuals falsley believe that they must alter their diet towards foods and beverages that lack taste, texture and interest. This is simply not the case.
It is certainly a high recommendation to stay away from fast food or take away foods, because these not only contain high levels of saturated fat (amongst other undesirable substances), but theyre also high in energy value; which is what youre trying to minimise. The main concern, however, is the amount you eat ... remembering the basic foundation of weight loss, is using more kilojoules than you consume!
Your diet should consist of the following macronutrient levels (approximations):-
- 55% - CHO - Carbohydrates
- 20% - AA - Protein
- 25% - Fat - Lipids
Therefore, you should be aiming to ensure that your meals through-out the day, total to a consumption rate of the above ratio. Complex carbohydrates are ideal, where you are able to see that carbohydrates should be your main source of energy intake. Carbohydrates are the most abundant and efficient source of energy utilised by our bodys; while also containing the lowest kilojoule value.
Beyond this, the other main concern is your fat consumption both in the amount you consume, and the type of fatty acids you consume. Saturated and trans fats should be avoided, as they will increase your chance of cardiovascular disease; where most of your attention should be towards consuming polyunsaturated fatty acids -and- monounsaturated fatty acids. Monounsaturated fats assist in reducing the risk of cardiovascular disease, while Polyunsaturated fats have essential omega fatty acids that are highly beneficial to individuals.
In addition to these fundamental peices of information, it is also advisable to eat 5-6 smaller meals through-out your day, rather than 3 large meals with snacks. Many people believe the myth that starvation will ultimately acheive weight loss, though in the short-term this will not occur, and in the long-term you will become quite ill; and pathology will result.
Ultimately, you will need to determine (on average) how many kilojoules you currently use, and begin tracking what you consume, with what youre using. Seeking assistance from your general practitioner, personal trainer or qualified nutritionist is advisable, as more accurate readings will be achieved.
REMEMBER:-
Cardiovascular Training + Weight Resistance Training + Nutrition = Weight loss
I wish you all the best in health, and happiness!
